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(1) Hardgainers
---------------
1.1 What is a "hardgainer"?
1.2 Am I a hardgainer?
1.3 What is overtraining / How do I know if I am overtraining?
1.4 What kind of results/gains can a Hardgainer expect?
1.5 What costs are involved?

(2) The Hardgainer Method of training
-------------------------------------
2.1 What exercises should I do?
2.2.1 What are the basic movements?
.2 What exercises can be ignored and/or are dangerous?
2.3.1 How often should I work out?
.2 How many sets and reps are required?
2.4 What equipment is required?
2.5 What does an example Hardgainer workout look like?
2.6 What must hardgainers focus on and what can they ignore?

(3) Intensity Cycling
---------------------
3.1 What is Intensity Cycling?
3.2.1 Why do athletes cycle intensity?
.2 Why MUST hardgainers cycle intensity?
3.3 How do I put a cycle together?
3.4 What happens to a cycle when I get sick?
3.5 What are the keys to a cycle?
3.6 Will I lose muscle mass and strength if I cycle my intensity?
3.7 Exercise X is gaining like a demon, but exercise Y has stopped.
Should I stop my cycle?
3.8 Specialization

(4) Squatting and the Deadlift
------------------------------
4.0 A word of warning.
4.1 Why do I have to use the Squat and/or the Deadlift?
4.2 How do I Squat?
4.2.1 Squats and their impact on the Gluteals
4.2.2 Squats and compression of the spine
4.2.3 Squats and the lower back
4.2.4 Squats and the knees
4.2.5 Alternatives to the Squat?
4.3 How do I do the Classic Deadlift?
.1 How do I do the Stiff Legged Deadlift?
4.4 Why are 15-20+ reps best for these exercises?

(5) Miscellaneous
-----------------
5.0 HIT vs. Hardgainer
5.1 What grips are best for the exercises?
5.2 How and when should I do aerobics?
5.3 What differences apply for Women?
.1 Especially for Young Lifters
5.4 How can I get those 0.5 and 1lb plates?
5.5 How do I subscribe to HARDGAINER magazine?
.1 How do I get a copy of "Brawn"?
.2 How do I get a copy of "The Insider's Tell-All Handbook on
Weight-Training Technique"?
================================================== ======================

DISCLAIMER:
-----------
The authors of this FAQ have no qualifications in Sports Medicine, only
years of working out, and trying different formulas. This is the general
formula they advocate (low sets, high intensity). It is NOT a magic
formula
but it does work. The advice given here is based on, and to a degree
excerpted from, that given in the book "Brawn" and the bi-monthly magazine
HARDGAINER, both created by Stuart McRobert. The technique tips are only
that: TIPS. They are not to be interpreted as guides to how to perform
those
exercises, just as reminders of what aspects to focus on. Many books are
available which cover exercise technique much better.
"The Insider's Tell-All Handbook on Weight-Training Technique" by Stuart
McRobert (see Section 5.5.3) is one such book. Naturally when doing
anything described here, _caveat_emptor_ (let the buyer beware;
i.e. be careful).

WHERE CAN I FIND THIS FAQ?
--------------------------
This FAQ is mailed every month to the following Newsgroups:

.2 How do I get a copy of "The Insider's Tell-All Handbook on
----------------------------------------------------------
Weight-Training Technique"?
---------------------------
(excerpted from Hardgainer Magazine)

For your training to be successful, and not cause injuries, you must
use excellent exercise technique. But very few trainees know what good
form is, let alone what sound practice is. In step by step detail, the
216 pages and 244 photos in Stuart McRobert's new book will teach you
exactly how to use excellent exercise technique.

You will learn precisely how to perform the following 48 exercises
with excellent technique:

"No matter whether you are an advanced, intermediate, or novice
trainee, this brand-new book will greatly increase your understanding
of weight-training technique, the most critical aspect of safe and
productive training. Apply what you learn and you will take a giant
stride towards achieving your full genetic potential for strength and
muscular development, guaranteed. If this isn't the most helpful and
practical guide on weight-training technique that you have ever read,
return it for a full refund.

This book offers the key to your training success. For no-nonsense
coaching on exercise technique, refer to it again and again. Where you
are a hard-core bodybuilder or fitness trainee, male or female,
beginner or very advanced, young or not so young, hard gainer or easy
gainer, or prefer to train in a home gym or commercial gym, this book
is for you. Apply what you learn and success will follow. "

(1) Hardgainers
---------------
1.1 What is a "hardgainer"?
1.2 Am I a hardgainer?
1.3 What is overtraining / How do I know if I am overtraining?
1.4 What kind of results/gains can a Hardgainer expect?
1.5 What costs are involved?

(2) The Hardgainer Method of training
-------------------------------------
2.1 What exercises should I do?
2.2.1 What are the basic movements?
.2 What exercises can be ignored and/or are dangerous?
2.3.1 How often should I work out?
.2 How many sets and reps are required?
2.4 What equipment is required?
2.5 What does an example Hardgainer workout look like?
2.6 What must hardgainers focus on and what can they ignore?

(3) Intensity Cycling
---------------------
3.1 What is Intensity Cycling?
3.2.1 Why do athletes cycle intensity?
.2 Why MUST hardgainers cycle intensity?
3.3 How do I put a cycle together?
3.4 What happens to a cycle when I get sick?
3.5 What are the keys to a cycle?
3.6 Will I lose muscle mass and strength if I cycle my intensity?
3.7 Exercise X is gaining like a demon, but exercise Y has stopped.
Should I stop my cycle?
3.8 Specialization

(4) Squatting and the Deadlift
------------------------------
4.0 A word of warning.
4.1 Why do I have to use the Squat and/or the Deadlift?
4.2 How do I Squat?
4.2.1 Squats and their impact on the Gluteals
4.2.2 Squats and compression of the spine
4.2.3 Squats and the lower back
4.2.4 Squats and the knees
4.2.5 Alternatives to the Squat?
4.3 How do I do the Classic Deadlift?
.1 How do I do the Stiff Legged Deadlift?
4.4 Why are 15-20+ reps best for these exercises?

(5) Miscellaneous
-----------------
5.0 HIT vs. Hardgainer
5.1 What grips are best for the exercises?
5.2 How and when should I do aerobics?
5.3 What differences apply for Women?
.1 Especially for Young Lifters
5.4 How can I get those 0.5 and 1lb plates?
5.5 How do I subscribe to HARDGAINER magazine?
.1 How do I get a copy of "Brawn"?
.2 How do I get a copy of "The Insider's Tell-All Handbook on
Weight-Training Technique"?
================================================== ======================

DISCLAIMER:
-----------
The authors of this FAQ have no qualifications in Sports Medicine, only
years of working out, and trying different formulas. This is the general
formula they advocate (low sets, high intensity). It is NOT a magic
formula
but it does work. The advice given here is based on, and to a degree
excerpted from, that given in the book "Brawn" and the bi-monthly magazine
HARDGAINER, both created by Stuart McRobert. The technique tips are only
that: TIPS. They are not to be interpreted as guides to how to perform
those
exercises, just as reminders of what aspects to focus on. Many books are
available which cover exercise technique much better.
"The Insider's Tell-All Handbook on Weight-Training Technique" by Stuart
McRobert (see Section 5.5.3) is one such book. Naturally when doing
anything described here, _caveat_emptor_ (let the buyer beware;
i.e. be careful).

WHERE CAN I FIND THIS FAQ?
--------------------------
This FAQ is mailed every month to the following Newsgroups:

.2 How do I get a copy of "The Insider's Tell-All Handbook on
----------------------------------------------------------
Weight-Training Technique"?
---------------------------
(excerpted from Hardgainer Magazine)

For your training to be successful, and not cause injuries, you must
use excellent exercise technique. But very few trainees know what good
form is, let alone what sound practice is. In step by step detail, the
216 pages and 244 photos in Stuart McRobert's new book will teach you
exactly how to use excellent exercise technique.

You will learn precisely how to perform the following 48 exercises
with excellent technique:

"No matter whether you are an advanced, intermediate, or novice
trainee, this brand-new book will greatly increase your understanding
of weight-training technique, the most critical aspect of safe and
productive training. Apply what you learn and you will take a giant
stride towards achieving your full genetic potential for strength and
muscular development, guaranteed. If this isn't the most helpful and
practical guide on weight-training technique that you have ever read,
return it for a full refund.

This book offers the key to your training success. For no-nonsense
coaching on exercise technique, refer to it again and again. Where you
are a hard-core bodybuilder or fitness trainee, male or female,
beginner or very advanced, young or not so young, hard gainer or easy
gainer, or prefer to train in a home gym or commercial gym, this book
is for you. Apply what you learn and success will follow. "

(1) Hardgainers
---------------
1.1 What is a "hardgainer"?
1.2 Am I a hardgainer?
1.3 What is overtraining / How do I know if I am overtraining?
1.4 What kind of results/gains can a Hardgainer expect?
1.5 What costs are involved?

(2) The Hardgainer Method of training
-------------------------------------
2.1 What exercises should I do?
2.2.1 What are the basic movements?
.2 What exercises can be ignored and/or are dangerous?
2.3.1 How often should I work out?
.2 How many sets and reps are required?
2.4 What equipment is required?
2.5 What does an example Hardgainer workout look like?
2.6 What must hardgainers focus on and what can they ignore?

(3) Intensity Cycling
---------------------
3.1 What is Intensity Cycling?
3.2.1 Why do athletes cycle intensity?
.2 Why MUST hardgainers cycle intensity?
3.3 How do I put a cycle together?
3.4 What happens to a cycle when I get sick?
3.5 What are the keys to a cycle?
3.6 Will I lose muscle mass and strength if I cycle my intensity?
3.7 Exercise X is gaining like a demon, but exercise Y has stopped.
Should I stop my cycle?
3.8 Specialization

(4) Squatting and the Deadlift
------------------------------
4.0 A word of warning.
4.1 Why do I have to use the Squat and/or the Deadlift?
4.2 How do I Squat?
4.2.1 Squats and their impact on the Gluteals
4.2.2 Squats and compression of the spine
4.2.3 Squats and the lower back
4.2.4 Squats and the knees
4.2.5 Alternatives to the Squat?
4.3 How do I do the Classic Deadlift?
.1 How do I do the Stiff Legged Deadlift?
4.4 Why are 15-20+ reps best for these exercises?

(5) Miscellaneous
-----------------
5.0 HIT vs. Hardgainer
5.1 What grips are best for the exercises?
5.2 How and when should I do aerobics?
5.3 What differences apply for Women?
.1 Especially for Young Lifters
5.4 How can I get those 0.5 and 1lb plates?
5.5 How do I subscribe to HARDGAINER magazine?
.1 How do I get a copy of "Brawn"?
.2 How do I get a copy of "The Insider's Tell-All Handbook on
Weight-Training Technique"?
================================================== ======================

DISCLAIMER:
-----------
The authors of this FAQ have no qualifications in Sports Medicine, only
years of working out, and trying different formulas. This is the general
formula they advocate (low sets, high intensity). It is NOT a magic
formula
but it does work. The advice given here is based on, and to a degree
excerpted from, that given in the book "Brawn" and the bi-monthly magazine
HARDGAINER, both created by Stuart McRobert. The technique tips are only
that: TIPS. They are not to be interpreted as guides to how to perform
those
exercises, just as reminders of what aspects to focus on. Many books are
available which cover exercise technique much better.
"The Insider's Tell-All Handbook on Weight-Training Technique" by Stuart
McRobert (see Section 5.5.3) is one such book. Naturally when doing
anything described here, _caveat_emptor_ (let the buyer beware;
i.e. be careful).

WHERE CAN I FIND THIS FAQ?
--------------------------
This FAQ is mailed every month to the following Newsgroups:

.2 How do I get a copy of "The Insider's Tell-All Handbook on
----------------------------------------------------------
Weight-Training Technique"?
---------------------------
(excerpted from Hardgainer Magazine)

For your training to be successful, and not cause injuries, you must
use excellent exercise technique. But very few trainees know what good
form is, let alone what sound practice is. In step by step detail, the
216 pages and 244 photos in Stuart McRobert's new book will teach you
exactly how to use excellent exercise technique.

You will learn precisely how to perform the following 48 exercises
with excellent technique:

"No matter whether you are an advanced, intermediate, or novice
trainee, this brand-new book will greatly increase your understanding
of weight-training technique, the most critical aspect of safe and
productive training. Apply what you learn and you will take a giant
stride towards achieving your full genetic potential for strength and
muscular development, guaranteed. If this isn't the most helpful and
practical guide on weight-training technique that you have ever read,
return it for a full refund.

This book offers the key to your training success. For no-nonsense
coaching on exercise technique, refer to it again and again. Where you
are a hard-core bodybuilder or fitness trainee, male or female,
beginner or very advanced, young or not so young, hard gainer or easy
gainer, or prefer to train in a home gym or commercial gym, this book
is for you. Apply what you learn and success will follow. "